Best Herbal Remedies to Reduce Stress & Anxiety
Discover evidence-based stress relief herbs and anxiety remedies to help you find natural calm. Learn what works, safety tips, and when to seek care.
Written by Dr. Mohammed Kamran
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 14th Jan, 2026
Introduction
Feeling wound up, tense, or constantly on edge is extremely common in today’s fast-paced world. Work demands, personal pressures, and digital overload can all contribute to a stressed nervous system. Many people look for gentle, natural options to support a calmer mood, and this is where stress relief herbs and natural anxiety remedies may offer some benefit. While not a cure or replacement for professional care when needed, certain herbs have research supporting their calming effects, especially when combined with healthy lifestyle habits. Used thoughtfully and safely, they can complement a broader well-being plan and help you cultivate steadier, more grounded days.
Consult a Top Ayurveda Doctor for Personalised Advice
Safety First: A Quick Checklist Before You Try Any Herb
The quick and safe checklist includes:
• Talk to your healthcare provider if you take prescription medications, particularly antidepressants, anti-anxiety medicines, sedatives, blood thinners, or seizure medications.
• Seek advice if you are pregnant, planning pregnancy, or breastfeeding.
• Speak with a clinician if you have liver, kidney, thyroid, or psychiatric conditions.
• Start low and increase slowly to assess your response.
• Use only one herb at a time so you can clearly observe its effects.
• Choose high-quality products with third-party testing, such as USP, NSF, or ConsumerLab.
• Stop use and seek medical guidance if you notice side effects such as jaundice, severe fatigue, dark urine, chest pain, rash, or concerning mood changes.
• Remember that herbs may support well-being but are not a substitute for evidence-based treatments like therapy, medication when appropriate, exercise, and healthy sleep routines.
Evidence-based Stress & Anxiety Relief Remedies
The herbal remedies for stress and anxiety include:
Ashwagandha (Withania Somnifera)
What it may help: Perceived stress, nervousness, and sleep quality in people under stress.
What the evidence says: Several clinical trials suggest that standardised ashwagandha extracts may reduce stress and mild anxiety while improving sleep over several weeks.
How people use it: Commonly taken as root extract capsules or powders.
Safety notes:
• Possible side effects include drowsiness, stomach upset, and diarrhoea.
• Avoid in pregnancy and use caution with thyroid or autoimmune conditions.
• Rare liver problems have been reported; seek help immediately for jaundice, dark urine, or abdominal pain.
Lavender (Lavandula Angustifolia)
What it may help: Mild anxiety, tension, and sleep quality.
What the evidence says: Some research shows that oral lavender oil can reduce mild to moderate anxiety. Aromatherapy may offer short-term relaxation, though effects vary.
How people use it: Oral capsules, aromatherapy, or diluted topical essential oil.
Safety notes:
• Oral preparations may cause digestive upset or drowsiness.
• Do not mix with alcohol or sedatives.
• Essential oils must be diluted to avoid skin irritation and kept away from children and pets.
Chamomile (Matricaria Recutita)
What it may help: Mild anxiety and sleep difficulties.
What the evidence says: Small studies suggest chamomile tea or extract may ease mild anxiety symptoms.
How people use it: Tea, capsules, or liquid extracts.
Safety notes:
• May trigger allergies, especially in those sensitive to ragweed.
• May interact with medications such as blood thinners.
Lemon Balm (Melissa Officinalis)
What it may help: Tension, restlessness, and sleep quality.
What the evidence says: Early evidence suggests it may ease mild anxiety and improve relaxation.
How people use it: Tea, capsules, or herbal blends.
Safety notes:
• May cause drowsiness, dizziness, or nausea.
• Avoid combining with sedatives without medical guidance.
L-Theanine (From Green Tea)
What it may help: Stress, calm alertness, and mental focus.
What the evidence says: Research suggests L-theanine promotes relaxation without drowsiness and may reduce perceived stress.
How people use it: Capsules or tea (noting that tea contains caffeine).
Safety notes:
• Generally well tolerated but may slightly lower blood pressure.
• Use caution if mixing with other relaxing supplements.
Passionflower (Passiflora Incarnata)
What it may help: Mild anxiety and restlessness.
What the evidence says: Small studies suggest short-term benefits for anxiety.
How people use it: Tea, capsules, or liquid extracts.
Safety notes:
• It can cause drowsiness or dizziness; avoid driving until you know how it affects you.
• Avoid in pregnancy and do not mix with sedatives without advice.
Valerian Root (Valeriana Officinalis)
What it may help: Sleep problems that contribute to daytime anxiety.
What the evidence says: Findings are mixed, but some people report improved sleep quality.
How people use it: Tea, tinctures, or capsules.
Safety notes:
• Possible side effects include daytime drowsiness, headache, or stomach upset.
• Avoid alcohol or sedatives and stop before any procedure requiring anaesthesia.
Rhodiola Rosea
What it may help: Stress-related fatigue and resilience.
What the evidence says: Research suggests it may reduce fatigue and improve mood under stress, with limited but promising findings for anxiety.
How people use it: Standardised extract capsules.
Safety notes:
• May cause jitteriness, dizziness, or dry mouth.
• Avoid with bipolar disorder due to possible overstimulation.
Kava (Piper Methysticum): Why Caution Is Essential
What it may help: Anxiety symptoms.
What the evidence says: Kava has shown effectiveness in some studies, but its use is associated with rare, serious liver injury—even in short-term use.
Safety notes:
• Many experts advise avoiding kava unless under medical supervision.
• Never combine with alcohol, paracetamol, or other liver-affecting medications.
How To Use Herbs For Natural Calm?
Tips to use herbs for natural calm are:
• Set a clear aim, such as better sleep, calmer days, or reduced physical tension.
• Begin with one herb at a time to track your personal response accurately.
• Keep a simple journal noting the product, dose, timing, benefits, and any side effects for two to four weeks.
• Adjust only after giving the herb adequate time to work, and do so gradually.
• Combine herbal support with proven habits like physical activity, consistent sleep routines, relaxation breathing, and therapy if needed.
• Recheck with your clinician, particularly if you take medications or have chronic conditions.
Lifestyle Habits to Reduce Stress and Anxiety
The lifestyle habits include:
• Move regularly, even with a simple brisk walk most days, to lower stress hormones.
• Prioritise seven to nine hours of sleep with a consistent bedtime and a screen-free wind-down.
• Practise relaxation techniques such as diaphragmatic breathing or progressive muscle relaxation.
• Maintain social connections, which act as a protective buffer against stress.
• Limit caffeine and alcohol if they worsen sleep or anxiety.
• Consider therapy, especially CBT, which is highly effective for anxiety and stress management.
When To Seek Help Urgently?
Seek help when:
• Seek immediate help if you have thoughts of harming yourself or others.
• Visit urgent care for severe anxiety with symptoms such as chest pain, fainting, or shortness of breath.
• See a clinician if your sleep, mood, or functioning worsens despite self-care efforts.
Key Takeaways
1. Some herbs and nutrients ashwagandha, lavender, chamomile, lemon balm, L-theanine, passionflower, valerian, and rhodiola, have evidence suggesting they may help ease stress and mild anxiety.
2. Safety matters. Talk with your clinician, choose quality-tested products, and introduce one change at a time.
3. For the strongest results, combine natural calm strategies with proven lifestyle habits and, when needed, professional support.
Consult a Top Ayurveda Doctor for Personalised Advice
Consult a Top Ayurveda Doctor for Personalised Advice
Dr. Vivek D
General Physician
4 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Syed Ismail Ali
General Practitioner
7 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Consult a Top Ayurveda Doctor for Personalised Advice
Dr. Vivek D
General Physician
4 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Syed Ismail Ali
General Practitioner
7 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
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Frequently Asked Questions
1) What are the best stress relief herbs to try first?
For many adults, a practical starting point is chamomile or lemon balm for gentle calming, L-theanine for relaxed focus, or ashwagandha for day-to-day stress. Lavender (oral oil or aromatherapy) is another popular option. Response varies, so try one at a time and track how you feel.
2) Can I take herbal anxiety remedies with my prescription medication?
Sometimes, but always ask your healthcare provider first. Many herbs can interact with antidepressants, anti-anxiety medications, blood thinners, seizure medications, and sedatives. It’s safest to review your full medication list with a clinician or pharmacist before starting any supplement.
3) How long do herbs take to work?
Some, like L-theanine or lavender aromatherapy, may help you feel calmer within hours. Others, like ashwagandha or rhodiola, often require consistent daily use for several weeks to judge benefit. Give a trial of 2–4 weeks unless you experience side effects.
4) Are herbal teas enough, or do I need capsules?
Tea can be a soothing ritual and may be sufficient for gentle options like chamomile or lemon balm. Standardised capsules or extracts provide more consistent dosing, which some people find more effective. Choose the form that fits your needs and tolerance.
5) Are these herbs safe during pregnancy or breastfeeding?
Many are not well studied in pregnancy or breastfeeding, and some (like ashwagandha or passionflower) are generally avoided. If you are pregnant, trying to conceive, or breastfeeding, consult your obstetric clinician before using any supplement. Non-herbal strategies (sleep, light exercise, relaxation techniques) are safer first steps.